Pregnancy exercise
Gone are the days when pregnant women were advised to avoid exercises and rest most of the time. With advancement all the myths are busted. Nowadays light moderate exercises are prescribed to expectant mothers in order to stay active and fit. Most of the mothers can exercise safely during their pregnancy as long as the doctors do not advise against it.
However rigorous workouts are prohibited during pregnancy. Mild exercises have a soothing effect both on the health of the mother as well as the baby. Here we discuss briefly the truism about what all is safe and what is not.

When NOT To Exercise in Pregnancy?

Some health conditions or pregnancy complications may call for you to not exercise in the interest of your and your baby’s health. If any such health condition persists, it is advisable to consult your gynecologist before exercising. Below is a list of conditions where exercising should be refrained from, and done only if the doctor suggests to:

  • Heart ailments: If you are having any heart problem then do not do any exercises. When you do a workout, your blood circulation increases and this can affect your heart health
  • Lung ailment: Lung problems like chronic bronchitis or severe asthma can be worsened by doing exercises
  • Cervical insufficiency: Cerclage is done to avoid premature dilatation of cervix and to prevent abortion. Avoid exercise if you have undergone cerclage
  • Uterine bleeding: If you have a past history of uterine bleeding, simply avoid exercises
  • Placenta praevia: Exercising should be avoided if you have a low lying placenta after 26 weeks of pregnancy
  • Twins: Exercising should be avoided if you are carrying twins or have a risk of preterm labor
  • Also avoid exercising if you have:
    • Pre-eclampsia or PIH (pregnancy induced hypertension)
    • Vaginal bleeding that is on and off
    • Shortness of breath
    • Headache
    • Have diabetes or have muscle problems
    • Fluid leaking (or gushing) from your vagina
    • Dizziness or feeling faint
    • Chest pain, calf pain or swelling (which could indicate a blood clot)
    • Have low levels of iron (anemia)
    • You smoke heavily
  • Exercise during pregnancy

    Tips To Exercise Safely In Pregnancy

    Here are some of the important tips to keep in mind while exercising.

    • Do warm up exercise and cool down regime in the end
    • Do light and moderate exercises such as walking for 15 minutes
    • Do not indulge in strenuous exercises
    • Drink lot of fluids in hot weather
    • If you are taking exercise classes or have hired a teacher, make sure he is well qualified and knows about your pregnant state
    • Make sure your diet is a balanced one
    • Avoid heavy exercises such as horse riding, ice hockey, gymnastics, cycling, skiing, etc. as they have a risk of falling and putting you and your baby in any unwanted risk
    • Do not lie down on your back especially after 16 weeks of gestation
    • Say no to scuba diving, if you are fond of the adventurous sport

    Exercise in pregnancy

    Warning Signs To Not Exercise During Pregnancy

    There are some alarming signs that should be borne in mind while you exercise:

    • Your center of gravity: As the pregnancy progresses, your center of gravity shifts as you carry more weight. You feel exhausted very soon. You should be careful while doing exercises and should not do for very long. So retire as you tire out
    • Decreases fetal movements: You body knows very well when and where to stop exercising. If you feel decreased baby’s movement, immediately stop the workout
    • Eat properly: Another point to remember is to eat and drink properly before doing a workout. This affects your baby’s movements
    • Call your doctor: If you fail to feel baby’s movements in 20 minutes, immediately call you health provider for help
    • Dizziness: If you notice dizziness, immediately stop exercising and seek doctor’s help
    • Heart palpitations: If you feel your heart pounding, stop exercising. If your heart beats fast it is a sign of dehydration, thyroid diseases, severe anemia or heart disease
    • Blurred vision: If you notice blurred vision while exercising, immediately stop your workout. Blurred vision is a sign of dehydration, low blood pressure, etc. immediately seek doctor’s help
    • Recurring pain in abdomen or chest: Sometimes recurrent pain can be due to simple stretching of a ligament but do not neglect it. It can progress in premature labor. So consult your doctor for further help

    Keep the above points in mind and stay happy and healthy. Happy pregnancy!